Warm Up

● What vitamins and minerals can you name?● How do people get the vitamins and minerals

they need?● What are health benefits that you know about

vitamins and minerals? ● Why do some people take supplements?

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Essential Standard

● 8.NPA.1 Apply tools (Body Mass Index, Dietary Guidelines) to plan healthy nutrition and fitness.

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Clarifying Objective

● 8.NPA.1.2 Summarize the benefits of consuming adequate amounts of vitamins A, E, and C, magnesium, calcium, iron, fiber, folic acid, and water in a variety of foods.

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Statement of Objectives:

● Today we are going to focus on the health benefits of consuming adequate amounts of vitamins, minerals and water. We will see that these come from a variety of foods and all are necessary for good health.

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Vitamins and Minerals

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The Nature of Vitamins

a. Vitamins are organic (carbon) compounds needed for normal function, growth and maintenance.

b. Vitamins are cofactors, they don’t do anything by themselves.

c. They are not a source of calories.

Vitamin Requirements

● Daily Values (DV): standard nutrient intake values developed by FDA– Disease prevention– Best met through a consumption of a wide

variety of foods

Dietary Supplements $6 Billion Market

a. They are not foods, and not drugs.b. Supplements are “Product intended to supplement the diet”c. NOT consumed as a food replacementd. Loosely regulated, “not evaluated by FDA”

By definition a “drug” is used to “prevent, treat or cure” disease. These terms cannot be used with supplements.

Use of some supplements is backed by scientific data.

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Fat Soluble Vitaminsa. Fat soluble vitamins require fat to be present in

order to be properly absorbed and utilized by the human body.

b. Fat soluble vitamins can be stored in the body's fatty tissues and liver

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Vitamin Aa. Vitamin A helps to maintain good vision

and immune functionsb. Antioxidant c. Stored in liverd. Deficiency causes ~500,000 cases of

“night blindness” worldwidee. Too much causes: Carrotenosis: more

vitamin A than needed, orange cast to skin

Good Sources of Vitamin A:

● Sweet potatoes● Carrots● Pumpkin● Winter squash● Cantaloupe● Pink Grapefruit● Mangoes● Apricots● Oranges● Spinach● Kale● Beet greens● Broccoli● Dark green leafy vegetables

● Fish oil● and liverwurst● Canned beef stew● Eggs● Fish● Shellfish● Cheese● Whole milk● Fortified skim milk● Fortified low fat dairy products● Fortified dried powdered milk● Fortified breakfast cereal

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Vitamin Da. Vitamin D helps promote bone and cardiovascular

healthb. Main role is to maintain calcium and potassium

levelsc. It is the only fat soluble vitamin that we can make- in

the presence of sunlightd. Toxicity is very dangerous

1. Can lead to calcium deposits in kidneys, heart and blood vessels

2. Occurs only from excess supplementatione. Elderly and shut ins are at risk- not enough sunlight

Good Sources of Vitamin D

● Mushrooms● milk (100 IU per cup) ● margarine (60 IU per tbs) ● some orange juices (small amount) ● some breakfast cereals. (small amount) ● Salmon ● Mackerel● Sardines ● Tuna ● Egg yolk ● Milk

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Vitamin D

Rickets can be caused by lack of sunlight, but also from insufficient

calcium. Vitamin D linked to calcium absorption.

(Rickets reported in NYC.)

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Vitamin Ea. E protects against cancer, heart disease, stroke,

dementia and liver diseaseb. repairing tissuec. Deficiencies are not well understoodd. Americans spend $300 million per year on vitamin

E supplements

● Good Sourcesa. fortified foods, nuts and leafy green vegetables

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Water Soluble Vitamins

a. help the body obtain energy from food

b. important for normal appetite, good vision, healthy skin, healthy nervous system and red blood cell formation

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Water Soluble Vitamins● B1, thiamine● B2, riboflavin● B6, pyridoxamine● B12● Biotin ● Panothenic acid ● Niacin● Folacin● Vitamin C

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Vitamin C - Ascorbic acid

1. necessary for tissue repair2. vital for healthy immune and nervous

systems because it strengthens blood vessels

3. Deficiency leads to bleeding gums, hemorrhages

Good Sources:

FruitsGrapefruitGuavaLemonsMangosOrange juiceTomatoesStrawberriesVegetablesBlack currantsWatercress

Broccoli OrangesBrussels sproutsCabbage Peppers, sweet and hotCollards PotatoesGreen peppersKalePapayasRose hipsSpinachTangerines

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Vitamin C - Scurvy

Folic Acid

● aids in protein metabolism● promoting red blood cell formation● lowering the risk for neural tube birth defects● Folate may reduce the risk for coronary heart

disease.

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Sources of Folic Acid

● liver● kidney● dark green leafy vegetables● meats & fish● whole grains● fortified grains and cereals● legumes● citrus fruits22

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Mineralsa. Part of the chemical fuel in food that helps keep our

bodies healthyb. help the body's organs, systems, bones and cells in

different ways, depending on what particular food mineral they are

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Minerals● Percent of Body weight

– Calcium 2%– Phosphorus 1%– Potassium 0.3%– Sulfur 0.2%– Sodium 0.1%– Chloride 0.1%– Magnesium 0.05%– Iron 0.04%

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Calcium

a. The body stores more than 99 percent of its calcium in the bones and teeth to help make and keep them strong

b. help muscles and blood vessels contract and expand

c. send messages through the nervous system.

d. Found in Dairy Productse. Vitamin D aids absorptionf. Built in youth, lost in maturity

Very hard for vegans to get

enough calcium

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Calcium Deficienciesa. Osteoporosis –

National Osteoporosis Foundation www.nof.org

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Calcium

● Clip on 3 essential vitamins and minerals for teens

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Irona. The body needs iron to make the proteins hemoglobin and

myoglobin. a. Hemoglobin is found in red blood cells and myoglobin is found in

musclesb. help carry and store oxygen in the bodyc. Deficiency: anemiad. Good Sources:

a. found only in meat, fish and poultry and is absorbed much more easily

b. found primarily in fruits, vegetables, dried beans, nuts and grain products

e. Most common and easily preventable deficiencyf. Toxicity

a. 6 – 12 vitamins with 100% iron content will kill a small child

Magnesium

● Important in...● regulating muscle and nerve function● blood sugar levels● blood pressure and making protein, bone, and

DNA

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Sources of Magnesium● Legumes, nuts, seeds, whole grains, and

green leafy vegetables (such as spinach)● Fortified breakfast cereals and other

fortified foods● Milk, yogurt, and some other milk

products

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Fiber● refers to carbohydrates that cannot be digested● help lower blood cholesterol ● prevent diabetes and heart disease● When carbohydrates are combined with fiber, it slows the

absorption of sugar and regulates insulin response. ● food with fiber make us feel full, which discourages

overeating.● has no calories● help move food through the digestive system, promoting

healthy bowel function and protecting against constipation.32

Great sources of fiber include:

● whole-grain breads and cereals● fruits like apples, oranges, bananas,

berries, prunes, and pears● vegetables like green peas, broccoli,

spinach, and artichokes● legumes (split peas, soy, lentils, etc.)● almonds

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Fortification vs Enrichment ● Fortification - restores lost nutrients due to processing

● Enrichment – adds nutritional value to meet a specific standard

Old London Restaurant Style Croutons. Seasoned Sourdough. Enriched Bread, [Enriched Flour (Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid),Water,Yeast,Sugar,Salt,Partially Hydrogenated Soybean Oil ,Vinegar,Ascorbic Acid] Bean Oil with BHT added as a Dextrin

Independent Practice

● Have students complete the Final Answer sheet using what they have learned today.

● Students may work individually or in pairs to complete the assignment. The last question will require them to create an advertisement and while it is not required, students may want access to markers or colored pencils (based on time allowed).

● Rubric included.35

Closure

● You have examined the variety of vitamins and minerals our body needs to maintain good health, and you know the difference between enriched and fortified foods. You also know the importance of consuming adequate amounts of water and fiber for a healthy diet. You also know how to be a wise consumer when purchasing and consuming fortified foods. I hope you will take this information and apply it to your food choices and your efforts to maintain healthy eating habits.

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